Does spinach help with mood swings during perimenopause?

Spinach contains several nutrients with well-established roles in mood regulation and neurotransmitter synthesis, making it a valuable dietary component for perimenopausal women experiencing mood swings. The emotional volatility of perimenopause arises from estrogen's declining and erratic influence on serotonin, dopamine, and GABA systems in the brain. Nutritional support for these same systems through diet can help stabilize mood even when hormones are fluctuating.

Folate is the most directly relevant nutrient. Cooked spinach provides approximately 146 micrograms of folate per 100 grams. Folate is a cofactor in the synthesis of serotonin and dopamine. Serotonin regulates mood, emotional reactivity, and impulse control. Dopamine governs motivation, reward, and the sense of well-being. Research by Coppen and Bolander-Gouaille (2005) established folate deficiency as a significant factor in depressive disorders, partly because folate deficiency directly impairs the enzymatic reactions that produce these neurotransmitters. When folate is insufficient, serotonin synthesis is limited, increasing vulnerability to the mood dysregulation that perimenopausal estrogen withdrawal already promotes.

Magnesium is the second key player. Cooked spinach provides around 78mg of magnesium per 100 grams. Magnesium modulates GABA-A receptors, promoting the inhibitory neurotransmission that produces calm and reduces emotional reactivity. It also regulates NMDA glutamate receptors, preventing the excessive excitatory signaling that contributes to anxiety and irritability. A 2017 meta-analysis by Boyle and colleagues found that magnesium supplementation was associated with reductions in subjective anxiety measures across multiple randomized trials. Magnesium depletion is common during perimenopause, partly because cortisol (a stress hormone elevated during this transition) increases urinary magnesium excretion.

Blood glucose stability is directly tied to mood regulation. The brain is a glucose-dependent organ, and when blood sugar drops, cortisol and adrenaline surge to compensate. These stress hormones provoke irritability, anxiety, tearfulness, and emotional reactivity, which can feel indistinguishable from the mood swings of perimenopause. Spinach's fiber content slows glucose absorption and buffers blood sugar fluctuations, reducing these adrenergic mood disturbances. Perimenopausal shifts in insulin sensitivity make glucose management more important, as swings become more pronounced when insulin function is impaired.

Anti-inflammatory flavonoids in spinach, specifically kaempferol and quercetin, contribute through NF-kB inhibition. Neuroinflammation is increasingly recognized as a factor in mood disorders, and reducing dietary sources of inflammatory signaling supports a more stable neurological environment. Chronic systemic inflammation, elevated in many perimenopausal women, worsens mood symptoms.

Iron supports cognitive and emotional function through its role in oxygen delivery to the brain. When iron is marginally insufficient (which is more common during perimenopause due to irregular heavy periods), brain tissue receives less oxygen, contributing to irritability, poor concentration, and emotional lability even before anemia develops. Spinach's non-heme iron is absorbed more efficiently when paired with vitamin C, so adding a squeeze of lemon juice or pairing spinach with tomatoes boosts uptake.

Practical guidance: Eat cooked spinach several times per week as part of a diet that also emphasizes protein, complex carbohydrates, and omega-3 fatty acids. Regularity of meals matters as much as food choices for mood stability. Skipping meals or eating highly processed carbohydrates worsens glucose instability and amplifies mood swings. Pairing spinach-containing meals with protein and healthy fats creates the most stable blood glucose and neurotransmitter environment.

When to see a doctor: Mood swings that are severe, that include persistent depression or anxiety lasting more than two weeks, that involve suicidal thoughts, or that significantly impair daily functioning and relationships require professional evaluation. Perimenopausal depression and anxiety are distinct clinical conditions that respond to hormone therapy, antidepressants, psychotherapy, and other evidence-based treatments. Dietary changes are supportive, not a substitute for clinical care when the severity warrants it.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.